WODs

Monday

CrossFit Koinonia - CrossFitContext: CompetitionGo for the fastest time on the metcon and remember to log it!Hip Mobility Warm Up (No Measure)10 air squats 10 high kicks 10 Spider man walks w/rotation 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per legWarm-up...

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Saturday

CrossFit Koinonia - CrossFitHip Mobility Warm Up (No Measure)10 air squats 10 high kicks 10 Spider man walks w/rotation 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per legSkill Practice Warm-UpSpend 10 minutes working up to a challenging deficit (1-2")...

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Week 2: Thursday

CrossFit Koinonia - BootcampWarm-up (No Measure)400 meters then.... 10 pvc pass throughs 10 air squats 10 groiners 1 minute pigeon stretch on each leg x3Metcon (No Measure)20 seconds on 10 seconds off For 12 minutes Plank Hollow hold V ups Russian twist (with kb)Cindy...

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Friday

CrossFit Koinonia - CrossFitContext: PracticeOver Head Mobility Warmup (No Measure)Lacross Ball glute Roll out 2 Minute Laying Wall Squat 5 Minutes Green/Gray Band Arm stretches from Rig WB Thoracic stretch w/ Barbell Snatch Grip Zots Press w/pvc or Barbell 3 sets of...

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Thursday

CrossFit Koinonia - CrossFitContext: Practice Using your abs (on everything)Hip Mobility Warm Up (No Measure)10 air squats 10 high kicks 10 Spider man walks w/rotation 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per legWarm-up (No Measure)KB warm up, 2 rounds:...

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12/06/2017

CrossFit Koinonia - BootcampWarm-up (No Measure)10 Spider-Man's 10 groiners 10 wall Angels 300 m row X3 or 10 minutes(whatever comes first)Metcon (AMRAP - Reps)Jump ropes 10 rounds 1min on 30 sec restMetcon (Time)50-40-30-20-10 Rings rows Air squats Pushups ( banded )...

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Tuesday

CrossFit Koinonia - CrossFitContext: Mental ToughnessTry to do a lot of unbroken setsHip Mobility Warm Up (No Measure)10 air squats 10 high kicks 10 Spider man walks w/rotation 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per leg5 minute allowanceWarm-up (No...

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12/05/2017

CrossFit Koinonia - BootcampWarm-up (No Measure)10 banded pass throughs 10 sec thoracic wall ext (5 each side) 10 inch worms 10 air quarts X3 1 min pigeon hold( each leg)Metcon (Time)25 KB goblet squats 25 Mt climbers 25 KB swings 25 Mt climbers 25 high pulls 25 Mt...

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Monday

CrossFit Koinonia - CrossFitContext: PracticeMake every rep count. If the form is sketchy, or you didn’t complete the rep, don’t count it.Hip Mobility Warm Up (No Measure)10 air squats 10 Squat jumps 10 Spider man walks w/rotation 10 inch worms 10 Groiner to Glute...

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Saturday

CrossFit Koinonia - CrossFitHip Mobility Warm Up (No Measure)10 air squats 10 Squat jumps 10 Spider man walks w/rotation 10 inch worms 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per legWarm-up (No Measure) 3 sets of 5 kettlebell 'halos', 5 goblet or overhead...

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